significant trauma as an adult, such as military combat, being involved in a serious accident or violent crime

No matter the reason, it can be helpful to remember that you deserve to feel good and there are steps you can take to improve and maintain your mental wellbeing.

Build positive relationships

Connecting with others can help us to feel a greater sense of belonging and can help to challenge feelings of loneliness.

Make time for the people you love. Keeping regular contact with friends and family, whether it's face-to-face, on the phone or by text, can strengthen your relationships.

Join a group. Think of the things you like to do, such as drawing, gardening or sport and look for local groups. Meeting others with a shared interest can increase your confidence and build your support network.

Talk about the way you feel. Opening up to a trusted friend or family member can help you to feel listened to and supported. Just acknowledging your feelings by saying them out loud can help.

Use peer support. If you're finding things difficult, talking to people who have similar feelings or experiences can help you to feel accepted. This could be online, such as Mind’s Elefriends community, or at a peer support group.

Volunteer at a local school or hospice. Giving your time to those that need it can be extremely fulfilling and can help you to look at things from a different perspective. See the Do It or website for volunteering opportunities in the UK.

I find extremely supportive friends and family help [as well as] finding a fulfilling hobby: horse riding, walking the dogs and yoga.

Read Anna's blogabout how volunteering at her local Mind shop helped her break out of her secluded routine.

Take time for yourself

At times you may feel guilty for spending time on yourself. But it's essential for your wellbeing and can help you to be more resilient.

Try mindfulness. Being present can help you to become more aware of, and manage, your thoughts, feelings and surroundings. It can help you to enjoy life more and accept the world around you. See the bemindful website for further information and details of local courses.

I just found that I had to make room to be well. Sounds daft but give yourself some space - in my case I used mindfulness to help me gain control.

Learn something new. Learning new skills can help boost your confidence and give you a sense of achievement. You could learn a new language, sign up for an art class or try a new recipe. It doesn't have to be something big.

Do something you enjoy. Whether it's taking a long walk, playing an instrument or going to the cinema, it's positive for your wellbeing to do something that makes you feel good.

Try relaxation techniques. Doing something that you find relaxing, such as listening to music, colouring in or having a bath can help to reduce stress and improve your mental wellbeing.

Watch our animation on 8 relaxation tips for your mental health.

Look after your mental health

If you're living with a mental health problem, taking steps to look after your mental health can help you improve your wellbeing.

Tell people what helps. If certain treatments have helped in the past, tell your doctor. Let your friends and family know how they can support you, whether it's listening to you when you're having a bad day, helping you keep on top of your commitments, or being aware of your triggers

Spot your early warning signs. If you can, try to be aware of how you're feeling, and if you can spot any signs you might be becoming unwell. These will be individual to you, but it can be useful to reflect on what these may be so you can get support for your mental health problem as soon as possible.

Keep a mood diary. Tracking your moods can help you to work out what positively and negatively affects your mental wellbeing. You can then take steps to avoid, change or prepare for negative situations. You can create your own mood diary or try one available online such as moodpanda.com, moodscope.com, medhelp.org/land/mood-tracker and mappiness.org.uk.

Build your self-esteem. Increasing your self-esteem can help you to feel more confident and able to challenge adversity.

Set yourself a challenge

You could take up a hobby, join a class or volunteer your time for something you feel passionate about.

At times it can be hard to find the motivation to set goals for yourself, especially when you don't feel confident or worry about what other people may think. But it doesn't have to be something big.

Making small goals such as trying a recipe or learning the days of the week in a new language can help you to feel more positive about yourself.

Focus on 'small wins' don't chase big achievements. Do the little things and use it as a springboard whatever you can do be proud of it!

Ask for help

Think about treatment options. If you're finding things really difficult, you might walk to talk to your doctor about any support services in your local area. You might want to try counselling to talk through the things you're finding challenging with a trained professional. See our pages on seeking help for more on how to speak to your doctor about your mental health, and our pages on talking treatments.

Don't pressure yourself to carry on as normal. Take small steps and if you are finding it difficult to cope on your own, don’t be afraid to ask for help. For example, you may need support at work or help with day-to-day tasks, such as cleaning or childcare.

Plan for a crisis. When you're really unwell, it can be hard to ask for the support you need or figure out what support you want. Making a crisis plan while you're well can help you can stay in control of your treatment, and mean other people know how best to help. See our page on crisis plans for more.

Stay safe. If your feelings become overwhelming, and you have suicidal thoughts or you think you may self harm, remember that you can pick up the phone at any time of night or day and talk to the Samaritans.